Tuesday 11/4/25

Nov 3, 2025
1 min read

TUESDAY — 3RM Sumo Deadlift Day ⚡️🦵

Warm-Up (10 min)

10 Banded Good Mornings

10 Hip Circles & Kick Backs (5/side)

10 Walking Lunges

4 Inchworm

Then:

2x5 Sumo Deadlift - Barbell Only -Focus on bracing & depth

25 min to Work to Heavy 3

2 min Rest between each attempt

12 Min AMRAP

16 Jackknife

8 Db Snatches

18 Hip Touches

4 Burpees

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Warm UP 2 rounds: 200 m easy row or jog 20 jumping jacks 10 air squats 10 alternating lunges 5 inchworms Dumbbell Thruster Prep 8 goblet squats 6 single-arm DB push presses (each arm) 6 light dumbbell

Thursday 03/12/26

Warm Up: 10 PVC pass-throughs 10 PVC front squats 10 glute bridges 20 sec dead hang 3 burpees 5 kipping swings 3 pull-ups 3 burpee pull-ups Shuttle Run Prep 2 rounds: 2 × 25 ft shuttle runs (build spe

Wednesday 03/11/26

Warm Up - 2 rounds 200 m easy row 15 jumping jacks 10 air squats 10 good mornings 10 alternating lunge Deadlift Prep With a barbell: 8 deadlifts (empty bar) 6 deadlifts (light weight) 4 deadlifts (wor

everlong
fitness

Tuesday 11/4/25

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everlong fitness

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everlong
fitness